Sleep is an essential part of our lives. It is what ensures that we stay in good health and have a balanced state of mind. Ideally, 7-9 hours of sleep should be enough to get you through the day and keep you energised. However, many people confuse quality sleep with quality sleep, which are two different things. While sleep quantity measures the amount of time you sleep, sleep quality is more about how well you sleep. Therefore, if you sleep over seven hours, it doesn’t necessarily mean you’re getting adequate sleep. Here’s what you need to know about sleep quality and how you can improve it.
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What It Actually Means To Get Good Sleep
Good sleep can be determined by several factors. According to the National Sleep Foundation, there are four elements that can help you rate your sleep as good, bad, or something in between. These include:
Sleep latency: how long it takes you to fall asleep
Awakenings: the number of awakenings you have during the night
Wake After Sleep Onset: the amount of time you are awake after first falling asleep
Sleep Efficiency: the ratio of time asleep to time lying in bed
Good sleep quality can therefore be recognised by a number of characteristics, including:
- If you fall asleep soon after getting into bed, within 30 minutes or less.
- If you sleep straight through the night, wake up no more than once per night.
- If you sleep the recommended number of hours for your age group.
- If you fall back asleep within 20 minutes, if you do wake up.
- You feel rested, restored, and energised upon waking up in the morning.
Signs Of Poor Sleep Quality
Certain traits can also help identify poor sleep quality. According to the US Centers for Disease Control and Prevention (CDC), these include:
- Feeling sleepy or tired even after getting enough sleep
- Repeatedly waking up during the night
- Having symptoms of a sleep disorder (such as snoring or gasping for air)
"Better sleep habits may improve the quality of your sleep. If you have symptoms of a sleep disorder, such as snoring or being very sleepy during the day after a full night’s sleep, make sure to tell your doctor," the health body advised.
Also Read: Poor Sleep And Mood: Expert Explains Their Connection And Tips For Managing Both
Common Causes Of Poor Sleep Quality
It is important to note that several factors can affect the quality of sleep. This includes:
Poor sleep habits: When a person does not follow proper sleep hygiene, they're likely to have a bad night's sleep. This often includes having an irregular sleep schedule, too much screen time before bed, and consuming too much caffeine or alcohol prior to bedtime.
Stress and anxiety: According to the Sleep Foundation, poor mental health, whether from increased stress or a depression or anxiety disorder, can also contribute to poor sleep quality.
Chronic Health Conditions: It is important to note that certain chronic health conditions can also affect sleep quality. These include chronic lung diseases, asthma, acid reflux, renal disease, cancer, fibromyalgia, and chronic pain. Moreover, poor sleep quality can worsen the symptoms and discomfort associated with these conditions.
Sleep apnoea: Sleep apnoea is a sleep disorder that affects an estimated 93.6 crore people worldwide, according to the National Council of Aging. A person suffering from the condition experiences 'temporary lapses in breathing' during their sleep, which often lead to gasping, choking, and snoring sounds.
How To Improve Sleep Quality
To improve sleep quality, it is important to follow proper sleep hygiene. This includes:
- Going to bed and waking up at the same time every day
- Minimising daytime naps to increase nighttime sleep readiness
- Indulging in relaxing activities like a warm bath, calming music, or practising relaxation techniques such as progressive muscle relaxation and deep breathing
- Aim for 7-9 hours of sleep each night.
- Avoid exposure to screens and stimulants prior to sleep.
- Avoid smoking or consuming caffeine or alcohol right before bedtime.
- Do not consume heavy meals before sleeping.
Conclusion
Getting a restful night’s sleep is crucial for both your physical and mental health. However, it may not be right to determine your sleep quality just on the basis of the amount of time you sleep. Consider all other factors, including how you feel when you wake up, how often you wake up in between your sleep, and the amount of time it takes for you to fall asleep. If you have any trouble, consult with a healthcare professional. They may be able to help you identify the underlying causes and may even guide you on the right path.